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Warming Pumpkin Soup

This delicious and warming pumpkin soup is very healthy and quite low-cal. It can work out at only about 125 kCals per portion, depending on how much coconut milk and other ingredients you use. It's perfect for winter, but it's best to use a proper edible pumpkin rather than one of the rather tough & stringy Halloween carving type!
Print Recipe
Prep Time 15 minutes
Cook Time 10 minutes
Resting Time 4 hours
Total Time 30 minutes
Servings: 10 people
Cuisine: Fusion
Calories: 1234
Ingredients Method

Ingredients
  

  • 15 g oil spray 15 kCal
  • 80 g Onions 28 kCal
  • 2 cloves Garlic 9 kCal
  • 1 Tbsp Curry Powder 44 kCal
  • Medium Pumpkin 1300g = 172 kCal
  • 130 g Potatoes 98 kCal
  • 130 g Carrots 39 kCal
  • 1 litre vegetable stock 70 kCal
  • 400 g Tin Chickpeas 288 kCal
  • After Pressure:
  • ½ Cooking Apple 100g = 38 kCal
  • 400 g coconut milk 268 kCal

Method
 

  1. Peel and finely chop the onions and garlic. Peel and remove the seeds then cut the pumpkin into smallish 3 to 4 cm chunks. The carrots and potatoes only need to be scrubbed before cutting into chunks. Spray the oil into the pressure cooker pan. Over a low heat, gently brown the onions & garlic.
  2. Add the pumpkin, potatoes and carrots and stir together before adding the chickpeas, tomatoes & stock.
  3. Increase the heat and bring up to pressure for ten minutes. While the cooker is steaming, peel, core and grate the apple.
  4. Use the cold-water quick depressurise method then remove the lid. Stir in the apple. Use a hand blender to create a potage. Season to taste, then over a medium heat, stir in enough coconut milk to achieve your preferred texture & creaminess.